Holiday Recipes

Stay on track during the Holidays with these hCG Diet friendly recipes.

APPETIZERS

Phase II Recipes

Sweet and Sour Mini Meatballs
Ingredients:

• 100 grams lean ground beef (less than 7 percent fat)
• 2 tablespoons minced onion
• 1 clove of garlic crushed and minced
• 1 serving Melba toast crumbs
• Pinch of garlic powder
• Pinch of onion powder
• Pinch of cayenne pepper
• ¼ cup lemon juice
• 1 tablespoon Bragg’s liquid aminos
• Stevia to taste

Directions:

Combine ground beef with Melba toast, minced garlic, onion and spices. In a small saucepan heat the lemon juice, Bragg’s and stevia to taste. Form small meatballs and add to the sauce. Simmer for about 10 minutes.  Deglaze the pan periodically to create a rich sauce. Enjoy as a Phase 2 entree.
Makes 1 serving (1 protein, 1 Melba)

 

Strawberry Melba Appetizer
Ingredients:

• 2 strawberries mashed
• Stevia
• Pinch of cinnamon
• ½ tablespoon lemon juice
• 1 serving Melba toast crumbs

Directions:

Mix strawberries, stevia and spices together. Top Melba toast with  Strawberry mixture or top with spiced crumbs and enjoy.   Makes 1 serving (1 fruit, 1 Melba toast)

 

Chilled Asparagus Spears

Ingredients:

• Asparagus
• 1 tablespoon apple cider vinegar
• 1 tablespoon lemon juice
• Pinch of garlic powder
• Pinch of onion powder
• Pinch of paprika
• Pinch of lemon zest
• Salt and pepper to taste

Directions:

Steam asparagus until tender yet crisp. Marinate in vinegar, lemon juice and spices for 30 minutes and chill in the refrigerator. Serve cold. Makes 1 serving (1 vegetable)

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Phase III Recipes

Jalapeno Poppers
Ingredients:

• 10 or more whole canned jalapenos
•  ¼ cup softened cream cheese
• 3 tablespoons grated parmesan cheese
• 1 egg beaten
• 3 tablespoons olive oil
• ¼ teaspoon garlic powder
•  Pinch of cayenne pepper

Directions:

Mix parmesan, garlic powder, and cayenne pepper together and set aside.  Stuff jalapenos with cream cheese (inject the cream cheese into the jalapeno  for best results) dip the stuffed jalapenos into the egg and coat with  parmesan spice mixture then fry for 3 minutes in the olive oil or until golden  brown. Remove and drain. Keep in the oven to keep warm and serve hot. Makes about 3 servings.

 

Artichoke Dip
Ingredients:

• 1 can artichoke hearts in water
• 1 package softened cream cheese
• -¼ cup grated parmesan cheese
• 2 cloves garlic minced
• 2 tablespoons minced onion
• ¼ teaspoon garlic powder
• ¼ teaspoon onion powder
• Pinch of cayenne pepper (optional)
• Salt and black pepper to

Directions:

Drain the artichoke hearts and cut into small pieces. Mix into softened cream cheese and heat in a small saucepan. Add garlic, onion, and spices and simmer gently. Stir in ½ cup grated parmesan cheese and melt. Pour into small crock-pot or dish to serve hot or chill and use as a cold dip for veggies.   Makes multiple servings

 

Christmas Ham Roll Ups 
Ingredients:

• 10 slices uncured nitrate free ham
• 10 slices thin provolone cheese
• 10 green olives minced
• Minced red bell pepper
• 2 tablespoons minced red onion
• Salt and pepper to taste

Directions:

Mix minced olive, onion, and bell pepper together and set aside. Layer ham, cheese, and olive mixture and roll up into appetizer size rolls. Cut in half or thirds and secure with a toothpick.   Variations: substitute sliced chicken, turkey or roast beef.   Makes 20+ appetizers

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SAUCES, DRESSINGS, AND MARINADES

Phase II Recipes

Chunky Strawberry Relish
Ingredients:

• Fresh strawberries
• 1 stalk of celery finely minced (optional)
• Pinch of ginger fresh or powdered
• 2 teaspoons lemon juice
• 1 teaspoon apple cider vinegar
• 1 teaspoon minced red onion
• Pinch of lemon zest
• Pinch of cayenne pepper

Directions:

Mince all ingredients and add spices, lemon juice, and vinegar. Marinate for 30 minutes or more. Chill and serve on the side or as a topping for chicken, fish, or beef.   Makes 1 serving (1 fruit, 1 vegetable)

Phase 3 modifications: Add ¼ cup cooked cranberries and chopped walnuts

 

Apple Chutney 
Ingredients:

• 1 apple finely chopped
•  1 tablespoon minced red onion
• Pinch of ginger
• 2 tablespoons apple cider vinegar
• Stevia to taste
• Pinch of allspice
• Pinch of cayenne pepper
• Pinch of Lemon zest
• Pinch of salt

Directions:

Combine ingredients in a small saucepan and simmer on low heat for 30 minutes. Strain off excess liquid and chill. Serve over chicken or beef or as a dessert alternative.   Phase 3 modifications: Add cranberries, orange slices, blueberries, or chopped walnuts to the chutney for additional flavor.

 

Sage Citrus Dressing  
Ingredients:

• ½ orange juiced with pulp
•  2 tablespoons lemon juice
• 1 tablespoon white wine vinegar
• Pinch of orange zest
• Pinch of sage
• Stevia to taste
• Salt and pepper to taste
• Pinch of salt

Directions:

Combine orange juice, lemon juice and spices in a small saucepan. Simmer for 3 minutes. Add vinegar, chill, and serve over greens or as a marinade. Makes 2-4 servings.

 

Sweet and Sour Apple Dressing  
Ingredients:

• Juice of 1 apple
• 3 tablespoons of fresh lemon juice
• 1 tablespoon of white wine vinegar
• Pinch of lemon zest
• Pinch of cinnamon
• Stevia to taste

Directions:

Combine apple, lemon juice and spices in a small saucepan. Simmer for 2 minutes. Add vinegar, chill and serve over salad greens or use as a marinade. Makes 2 servings (1/2 fruit)

 

Chicken Gravy   
Ingredients:

• 1 cup chicken broth
•  1 tablespoon minced onion
• 1 clove of garlic crushed and minced
• 1 teaspoon garlic powder
• ½ teaspoon poultry seasoning
• Salt and pepper to taste

Directions:

In a small frying pan combine broth, onion, garlic and spices. Bring to a boil and reduce down until slightly thickened deglazing with a little water periodically. Pour over chicken breast and enjoy. Gravy will be thin but flavorful.

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Phase III Recipes

Classic Cranberry Sauce
Ingredients:

• 1 cup cranberries
• 1 cup water
• 3 tablespoons lemon juice
• 1 tablespoon apple cider vinegar
• Pinch of lemon zest
• Stevia to taste
• Pinch of cinnamon
• Pinch of nutmeg

Directions:

Bring water, lemon juice, and vinegar to a boil. Add whole or chopped cranberries, stevia, and spices. Simmer for 10-20 minutes.

 

Yogurt Cucumber Dressing  
Ingredients:

• 4 ounces of plain Greek yogurt
• ½ cucumber peeled
• 2 tablespoons minced red onion
• ¼ teaspoon garlic powder
• Pinch of dill
• Pinch of mustard powder
• Salt and pepper

Directions:

Puree yogurt, cucumber, and spices in a food processor or blender. Serve over salad greens. Makes multiple servings

 

Thanksgiving Turkey Gravy  
Ingredients:

• 2 cups turkey stock
• 1 tablespoon butter
• 1 tablespoon olive oil
• ½ teaspoon thyme
• 1 tablespoon fresh parsley
• 1/4 cup minced celery
• ¼ cup minced onion
• ¼ cup apple juice
• 1 teaspoon whole peppercorns
• 1 Bay leaf Pinch of guar gum or agar for thickener (check starch content)
• Salt and pepper to

Directions:

Dissolve thickener in turkey broth. Add celery, onion and spices. Simmer for 20 minutes adjusting liquid or thickener as needed to achieve desired consistency. Strain out peppercorns, bay leaf and serve over sliced turkey. Makes multiple servings.

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STUFFING, DRESSINGS, AND MARINADES

Phase II Recipes

Sage Cabbage Stuffing  
Ingredients:

• ½ head of finely chopped cabbage
• 1 cup chicken broth
• 1 serving Melba toast crumbs
• 2 cloves of garlic crushed and minced
• ¼ teaspoon sage
• Pinch of thyme
• ½ teaspoon garlic powder
• Salt and pepper to taste

Directions:

Finely mince the cabbage into a rice sized consistency. Simmer the cabbage in the broth with spices. Strain off extra liquid and mix in or top with Melba toast crumbs serve with your choice of Phase 2 Christmas/Thanksgiving chicken recipes. Makes 2 servings (1 vegetable, 1 Melba toast)

 

Sausage and Apple Stuffing   
Ingredients:

• 100 grams lean ground chicken breast
• 1 apple minced
• ¼ cup chicken broth
• 1 serving Melba toast crumbs
• 1 tablespoon minced onion
• 1 clove of garlic chopped and minced
• Pinch of cayenne
• Pinch of cinnamon
• Salt and pepper to taste

Directions:

Mix ground chicken and spices thoroughly. Fry chicken sausage mixture with minced apple. Stir in Melba toast crumbs. Garnish with parsley and lemon and serve as a Phase 2 entree. Makes 1 serving (1 protein, 1 fruit, 1 Melba toast)

Phase 3 modifications: Substitute any type of sausage for the chicken and add a tablespoon of chopped pecans or sliced almonds if desired.

 

Mustard Celery Stuffing    
Ingredients:

• 4 cups of celery
• 1 cup chicken broth
• 1 tablespoon apple cider vinegar
• ¼ cup minced onion
• 2 cloves garlic crushed and minced
• 1 serving Melba toast crumbs
• ¼ teaspoon yellow mustard powder
• Pinch of sage
• Pinch of marjoram
• Pinch of paprika
• Salt and black pepper to taste

Directions:

Combine celery with chicken broth and spices and simmer until thoroughly cooked adding water as needed to keep from burning. Remove from heat and stir in Melba toast crumbs. Allow to sit for 5 minutes then serve. Makes 1-2 servings (1 vegetable, 1 Melba toast)

 

Chard Southern Style Greens  
Ingredients:

• Chard 1 cup chicken or vegetable broth
• 2 tablespoons minced onion
• 2 cloves of garlic crushed and minced
• ½ teaspoon red pepper flakes
• Liquid smoke flavoring to taste
• Salt and pepper to taste

Directions:

Cook chard for 30 minutes in broth with spices or slow cook in a crock-pot or up to 2 hours. Adjust the liquid as needed to prevent burning. Serve as a side dish with your choice of protein.   Makes 2-4 servings (1 vegetable)

Phase 3 modifications: Substitute collard or mustard greens if desired. Add crumbled bacon or ham and slow cook for 2 hours.

 

Spiced Tomato Salad    
Ingredients:

• 2 cups firm tomatoes
• 1 tablespoon apple cider vinegar
• 2 tablespoons fresh basil rolled and sliced
• 1 teaspoon fresh chopped oregano
• Pinch of stevia
• Salt and pepper to taste

Directions:

Toss tomatoes with spices and apple cider vinegar. Chill for 20 minutes and serve. Makes 1 serving (1 vegetable)   Variations for Spiced Tomato Salad:

Pinch of cumin, oregano, cilantro, and cayenne pepper. For Phase 3: add 3 tablespoons of sour cream or mayonnaise for a creamy texture.

 

Thanksgiving Baked Chicken    
Ingredients:

• 100 grams chicken breast whole
• 1 serving Melba toast crumbs
• ½ cup chicken broth
• 1 tablespoon chopped onion
• Pinch of sage
• Pinch of marjoram
• Pinch of thyme
• Salt and pepper

Directions:

Mix Melba toast crumbs with dried spices and set aside. Dip chicken breasts into broth and coat with spiced Melba toast crumbs. Put in a baking dish and add chopped onion and the rest of the broth to the bottom of the pan. Bake chicken at 375 for 20 minutes or until chicken is cooked thoroughly.   Makes 1 serving (1 protein, 1 Melba toast) Phase 3 modifications: Substitute Turkey medallions, add ¼ cup white wine brush with butter and top with spices.

 

Stuffed Chicken Roulade with Sour Apple Sauce   
Ingredients:

• 100 grams of chicken
• 1 cup minced celery
• 1 chopped apple
• 2 tablespoons apple juice
• 3 tablespoons lemon juice
• 2 tablespoons onion
• 1 clove garlic crushed and minced
• Pinch of sage
• Pinch of marjoram
• Pinch of lemon zest
• Salt and pepper to taste

Directions:

Tenderize and flatten the chicken breast manually. In a small frying pan combine apple, celery, and spices and lemon juice. Sauté ingredients until slightly cooked. Deglaze periodically to create a rich lemon sauce. Set the sauce aside and put the stuffing inside the flattened chicken breast and roll up. Bake in oven at 375 degrees for 20 minutes. Add the apple juice to the lemon sauce and warm. Slice the roll and serve with the warm sour applesauce over the top.   Makes 1 serving (1 protein, 1 vegetable, 1 fruit)

Phase 3 modifications: Stuff the flattened chicken breast with any of the phase 3 stuffing recipes. Add small cubes of cold butter and whisk to create a flavorful sauce. Add a splash of white wine for extra flavor.

 

Spinach Frittata

(For Phase 2 consider the egg white or cottage cheese as your protein for that meal)    

Ingredients:

• 2 egg whites beaten or 100 grams cottage cheese
• 1 cup Spinach
• Pinch of nutmeg
• Salt & Pepper

Directions:

Add the spinach and spices to the beaten egg whites or cheese and bake for 10 minutes at 350 degrees. Phase 3 modifications: Use the whole egg with yolk and add ½ cup grated gruyere cheese, 2 Tablespoons half and half and a little butter to the mixture.  Makes 1 serving (1 protein, 1 vegetable)

 

Corned Beef with Cabbage    
Ingredients:

• Beef brisket weighed in 100 gram increments
• Cabbage
• ½ cup apple cider vinegar
• ½ onion chopped
• 1 teaspoon powdered mustard
• ¼ teaspoon fresh thyme
• 1 bay leaf
• Pinch of allspice
• 1 teaspoon whole black peppercorns
• Liquid smoke to taste (optional)
• Salt and pepper to taste

Directions:

Salt and pepper the beef and lightly dust with mustard. Put meat, onion and spices into a crock-pot or large pot and cover with water. Add vinegar. Bring to a boil and then reduce heat and simmer for 1 hour. Skim the fat from the water as it rises. Add the cabbage to the pot and cook for an additional 1-2 hours until the meat and cabbage are tender. Slice thinly across the grain and serve with horseradish if desired. Makes multiple servings (1 protein, 1 vegetable)

 

Baked White Fish with Cabbage
Ingredients:

• 100 grams white fish
• 2 cups cabbage shredded
• ½ cup vegetable broth
• 2 tablespoons apple cider vinegar
• 1 tablespoon lemon juice
• 1 tablespoon Bragg’s liquid aminos
• 2 tablespoons minced green onion
• Pinch of fresh grated ginger
• Salt and pepper to taste

Directions:

Lightly steam shredded cabbage until slightly tender. Mix liquid ingredients with spices and onion and layer cabbage in a small baking dish. Top with Fish fillet and sprinkle with green onion. Bake for 15 minutes in 350 degree oven until fish is tender and cooked thoroughly. Makes 1 serving (1 protein, 1 vegetable)   Variations: Top with 1 serving of Melba toast crumbs. Substitute 100 grams shrimp for the fish

 

Baked Rosemary Chicken  
Ingredients:

• 100 grams thick sliced or whole chicken breast
• 1 serving Melba toast crumbs
• ¼ cup chicken broth or water
• 3 tablespoons lemon juice
• ½ teaspoon fresh rosemary
• ¼ teaspoon onion powder
• ¼ teaspoon garlic powder
• Salt and pepper to taste
• Pinch of lemon zest

Directions:

Marinate chicken in lemon juice, salt and rosemary. Mix spices and Melba toast crumbs together in shallow bowl or plate. Coat the chicken pieces with spice mixture and place in baking dish. Add broth and top chicken with additional spice mixture. Bake chicken at 350 for approximately 20 minutes or until cooked. Sprinkle chicken with lemon juice, salt, and pepper to taste. Garnish with fresh chopped parsley and lemon slices. Makes 1 serving (1 protein, 1 Melba toast)

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Phase III Recipes

Mushroom Pecan Stuffing   
Ingredients:

• 1 pound finely chopped mushrooms
• ¼ cup toasted pecan meal
• 2 tablespoons chopped onion
• 2 cloves garlic crushed and minced
• 1 tablespoon of Bragg’s liquid aminos
• 1 tablespoon of browned butter
• Parsley
• Salt and black pepper to

Directions:

Brown the butter slightly and add garlic onion, and spices. Add the mushrooms and sauté gently until soft. Strain off the excess liquid and use as a side dish or topping for your choice of entree top with additional toasted pecans and garnished with parsley. Save the liquid and add additional broth or ¼ cup white wine, simmer for 5 minutes. Just before serving, stir in 2 tablespoons of sour cream and pour over stuffing or entrée as a sauce. Makes 3-4 servings.

 

Cheesy Cauliflower Mash  
Ingredients:

• Steamed cauliflower (1 head)
• 1 cup sharp cheddar cheese
• ¼ cup half and half or sour cream
• 1 tablespoon butter
• Salt and black pepper to taste

Directions:

Steam the cauliflower in water until soft. Puree in blender or food processor with the half & half and cheddar cheese. Pour cauliflower mixture into a saucepan and heat. Add salt and pepper to taste and serve. Can also be enjoyed plain just omit the cheddar cheese. Makes multiple servings.

Variation of Cheesy Cauliflower mash:

• Asparagus
• ½ cup chicken broth
• 1 serving Melba toast crumbs (optional)
• 3 tablespoons chopped onion
• 2 cloves of garlic crushed and minced
• 2 tablespoons basil rolled and sliced
• Pinch of dried oregano
• Pinch of marjoram
• Pinch of cayenne
• Salt and black pepper to taste  

Directions:

Add spices, onion, salt and pepper to vegetable broth. Layer the asparagus in a small baking dish and top with spices and Melba toast crumbs. Bake asparagus at 375 for 20 minutes or until cooked thoroughly and Melba toast is lightly browned.   Makes 1 serving (1 vegetable, 1 Melba toast)

 

Traditional Holiday Green Bean Casserole with Onion Ring Topping   
Ingredients:

• 1 pound fresh or frozen cut green beans
• 1 egg beaten
• 1 cup sour cream
• ½ cup chopped onions
• 2 cloves of garlic crushed and minced
• 8 ounces sliced mushrooms
• ½ teaspoon garlic powder
• ¼ teaspoon paprika
• Pinch of mustard powder
• ½ red onion sliced into rings
• ½ cup grated parmesan cheese
• 2 tablespoons olive oil     

Directions:

Prepare fried onions for the topping. Dip onion rings in egg and coat with parmesan cheese. Fry in olive oil and set aside. Mix green beans, sour cream, leftover egg, onion, mushrooms, and spices. Pour into a baking dish and top with onion rings. Bake at 350 degrees for 40 minutes. Makes multiple servings.

 

Roasted Turkey  
Ingredients:

• 1 whole turkey
• 10 cups turkey or vegetable broth
• Stevia (optional)
• 1 cup salt
• ¼ cup whole peppercorns
• 3 cloves garlic sliced
• 1 onion quartered
• 1 apple quartered
• 2 cinnamon sticks
• 1 orange quartered with rind
• 3 sprigs fresh sage
• 1 bay leaf

Directions:

Prepare the bird by removing the giblets and neck. Brine the turkey in broth, salt and peppercorns for 4 hours with ice, add more water or broth as needed to completely cover the turkey. Preheat the oven to 400 degrees. Place the turkey in a roasting pan. Cut the apple, orange, and onion into quarters and insert into the cavity of the bird along with the cinnamon sticks and fresh sage. Bake at 400 degrees uncovered for 30 minutes then reduce heat to 325 degrees and cook for approximately 3 ½ hours or until the temperature of the deepest part of the breast is 180 degrees using a meat thermometer. Cover the wings with aluminum foil to prevent burning. Baste with butter and juices occasionally. After cooking remove the apple, orange and cinnamon sticks, bay leaf, and sage before serving. Serve with your choice of stuffing on the side. Makes multiple servings

 

Cauliflower Pancakes with Applesauce and Sour Cream   
Ingredients:

• 2 cups cooked and pureed cauliflower strained and dry
• 2 eggs
• Salt and black pepper to taste
• Applesauce (unsweetened or homemade)
• Sour cream

Directions:

Combine dry pureed cauliflower with eggs and salt and pepper. Preheat a frying pan and melt a little butter. Form the cauliflower into patties and cook for approximately 3 minutes on each side or until nicely browned. Serve with unsweetened applesauce and top with sour cream. Makes 4 servings.

 

 

Chicken Vegetable Casserole   
Ingredients:

• 1 pound chicken breast cubed
• ½ cup chicken or vegetable broth
• 8 ounces sour cream
• ½ cup grated parmesan cheese
• 1 egg beaten
• ¼ cup chicken broth
• ½ cup green beans
• ½ cup chopped broccoli
• ½ cup sliced carrots
• ¼ cup diced celery
• ½ cup chopped tomatoes
• ¼ cup chopped bell pepper
• ½ cup chopped mushrooms
• ¼ cup minced onion
• 2 cloves garlic crushed and minced
• ¼ teaspoon garlic powder
• ¼ teaspoon onion powder
• ¼ teaspoon dried basil
• Pinch of paprika
• Pinch of cayenne pepper
• Pinch of nutmeg
• Salt and pepper to taste

Directions:

Combine vegetables, chicken, with spices, broth, and sour cream. Mix well and bake in 375 degree oven for 45 minutes until bubbly and lightly browned. Makes multiple servings.

 

Turkey Vegetable Soup   
Ingredients:

• 2 cups shredded cooked turkey
• 6 cups turkey or vegetable broth
• ½ cup sliced carrots
• ¼ cup diced celery
• ½ cup zucchini
• ½ cup chopped tomatoes
• ¼ cup minced onion
• 2 cloves of garlic crushed and minced
• 1 teaspoon Old Bay seasoning mix
• ½ cup garlic powder
• ¼ lemon with rind
• 1 bay leaf

Directions:

Add turkey to broth with carrots, celery, onion, and spices. Add lemon with rind and bring to a boil. Reduce heat and simmer 20-30 minutes until vegetables are cooked. Add zucchini and tomato and cook an additional 5 minutes. Add water as needed to create more broth and remove lemon before serving. Makes multiple servings

Phase 2 modifications: Substitute 100 grams chicken and 2 cups chicken broth for the turkey and broth, use your choice of appropriate phase 2 vegetables such as cabbage, tomato, or celery to make the soup work for Phase 2.

 

Spinach Cheese Casserole
Ingredients:

• 1 pound cottage cheese
• 2 eggs
• 8 ounces fresh or frozen spinach, cubed
• 6 ounces cheddar cheese, cubed
• ¼ cup onions
• ¼ teaspoon garlic powder
• Salt and pepper to taste

Directions:

Combine all ingredients in a bowl. Pour into a baking dish. Bake at 350 degrees for 45 minutes or until browned and bubbly on top. Makes multiple servings.

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DESSERTS

Phase II Recipes

Chocolate Peppermint Meringue Puff Cookies
Ingredients:

• 4 egg whites
• Peppermint stevia
• 5 tablespoons cocoa

Directions:

Whip egg whites until firm. Fold in Peppermint stevia and cocoa. Drop spoonfuls onto a nonstick pan or aluminum foil. Bake in a cool oven 225 degrees for 1 hour until Meringues are dry.   Makes multiple servings

Variations: Use your choice of flavoring extracts in place of peppermint and cocoa. (Vanilla, maple, lemon, coffee etc)

 

Glazed Strawberries
Ingredients:

• 5 large whole strawberries
• 1 tablespoon lemon juice
• 1 teaspoon apple cider vinegar
• 1 teaspoon vanilla powder
• Stevia to taste

Directions:

In a small cup or saucepan combine lemon juice, vinegar and vanilla powder. Heat on the stove or microwave stirring occasionally until slightly thickened. Dip strawberries in sauce and freeze. Makes 1 serving (1 fruit)

Phase 3 modifications: Dip strawberries in glaze and then in unsweetened coconut flakes or finely chopped nuts and chill or freeze.

 

Baked Apples  
Ingredients:

• 1 apple
• 1 serving Melba toast crumbs
• Sprinkle of lemon juice
• ¼ teaspoon cinnamon
• Pinch of nutmeg
• Powdered stevia
• Pinch of vanilla powder

Directions:

Core the apple and cut in half. Mix Melba toast crumbs with cinnamon, nutmeg, vanilla powder, and stevia. Top apple halves with Melba mixture and bake for 15-20 minutes at 375 degrees until apples are soft and Melba toast topping is lightly brown. Makes 1 serving (1 fruit)

Phase 3 modifications: Spread apple half with a thin layer of cream cheese then top with stevia and spices and bake. Serve warm.

 

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Phase III Recipes

Stuffed Baked Apples with Orange and Cranberries   
Ingredients:

• 4 whole peeled apples
• 1 orange
• ½ cup whole cranberries
• ¼ cup water
• ¼ teaspoon ginger
• Pinch of powdered cloves
• Stevia to taste
• ¼ cup chopped and toasted pecans
• 1 tablespoon butter
• Pinch of salt

Directions:

Hollow out the center of the apples. Sprinkle with stevia. In a small saucepan combine cranberries, stevia, butter, and spices and bring to a boil. Simmer for 10 minutes then add oranges and simmer an additional 5 minutes adding water if necessary. Chop up pecans and lightly toast in the oven for about 5 minutes. Strain off the liquid from the orange cranberry mixture and set aside. Stuff the apples with the filling and top with toasted nuts. Pour sauce over the apples and bake at 400 degrees for 30 minutes or until apples are soft. Serve topped with sauce and Stevia Whipped Cream (Page 29) Makes 4 servings.

 

Stevia Whipped Cream    
Ingredients:

• 2 cups strawberries
• 1 orange segmented
• 1 cup chopped apple
• 1 cup Raspberries
• 1 cup blueberries
• ¼ cup cream cheese softened
• ¼ teaspoon vanilla extract or vanilla flavored stevia
• 1 cup Stevia Whipped Cream

Directions:

Combine Stevia Whipped Cream with softened cream cheese and vanilla extract and mix well. Fold into chopped fruit and chill prior to serving.   Makes multiple servings Variation: Add a ¼ cup flaked unsweetened coconut.

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BEVERAGES

Phase II Recipes

Green Tea Strawberry Punch

Ingredients:

• ½ cup strong brewed green tea chilled
• 4 strawberries pureed and strained
• 2 tablespoons lemon juice
• ½ cup sparkling mineral water
• Stevia to taste

Directions:

Puree and strain the strawberries, add the Stevia, lemon juice and green tea and pour into a tall glass. Add crushed ice and cold sparkling mineral water. Add some crushed mint for garnish if desired. Makes one serving (1 fruit)

 

Sparkling Cinnamon Coffee Soda

Ingredients:

• ½ cup strong brewed coffee
• ½ cup sparkling mineral water
• ½ teaspoon cinnamon
• Stevia to taste
• Crushed ice
• 1 tablespoon milk (optional)

Directions:

Thoroughly mix cinnamon and stevia into the coffee and pour over crushed ice. Add sparkling mineral water and enjoy. Makes 1 serving

Phase 3 modification: Add a little half and half and serve blended

 

Sparkling Dreamsicle Virgin Martini

Ingredients:

• The juice of one orange
• 2 tablespoons lemon juice
• ½ cup sparkling mineral water
• Pinch of orange zest
• Vanilla stevia to taste

Directions:

Combine Orange and lemon juices with vanilla stevia. Add sparkling mineral water and ice if desired. Serve in a martini glass with a slice or curl of orange peel for garnish. Makes 1 serving (1 fruit).

Phase 3 modifications: Add 1 shot of vodka and a little half and half, omit the lemon juice.

 

Hot Apple Cider

Ingredients:

• 1 apple juiced
• 2 tablespoons lemon juice
• 1 tablespoon apple cider vinegar
• ¼ teaspoon cinnamon
• Pinch of nutmeg
• Pinch of allspice
• Pinch of clove
• Pinch of lemon zest
• Stevia to taste
• Water

Directions:

Heat the juice with spices and a little water in a small saucepan. Serve hot with a cinnamon stick garnish. Makes 1 serving (1 fruit).

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Phase III Recipes

Hot Chocolate

Ingredients:

• 3 tablespoons unsweetened cocoa powder
• ½ cup milk
• ½ cup half and half
• ½ teaspoon vanilla extract
• Stevia to taste
• Stevia whipped cream
• Sprinkle of cinnamon or cocoa (optional)

Directions:

Stir cocoa and stevia into milk. Add vanilla and heat in a saucepan until almost boiling. Remove from heat and stir. Pour into a mug and top with Stevia Whipped Cream and sprinkle with cinnamon or cocoa. Makes 1 serving.

Variations: Add orange or peppermint flavored stevia. Sprinkle with orange zest or garnish with mint.

 

Egg Nog

Ingredients:

• 2 eggs beaten
• 1 cup half and half
• 1 cup milk
• Pinch of nutmeg
• 1 teaspoon vanilla extract
• Stevia to taste
• 1 shot of rum (optional)

Directions:

Combine all ingredients in a blender, chill and serve. Sprinkle with a pinch of additional nutmeg and a dollop of Stevia Whipped Cream. Makes 2 servings.

 

Mulled Wine

Ingredients:

• 1 bottle of red wine
• 2 cups of purified water
• 1 orange sliced
• 1 lemon sliced
• 1 cinnamon stick
• Pinch of clove
• Pinch of nutmeg
• Pinch of cardomom
• Stevia to taste

Directions:

Heat the wine very gently in a saucepan for about 10 minutes to blend the spices. Do not allow the wine to boil. Strain out aromatics and serve hot with a cinnamon stick garnish.

 

 

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Phase II Recipes

hCG Diet Basil Vinaigrette Dressing

• 1/3 cup Apple Cider Vinegar
• 3/4 cup Cold Water
• 1/2 teaspoon Salt
• 1/2 teaspoon Pepper
• 1/2 teaspoon Garlic Powder
• 1/2 packet of hCG Safe Stevia
• 1 clove of Garlic, Roughly Chopped
• Fresh Basil, Roughly Chopped

To make this hCG Basil Dressing place all ingredients into a blender and pulse until all ingredients have combined to be a liquid. This hCG recipe is safe for Phase 2 of the hCG Diet.

Strawberry Spinach Salad

Ingredients:
-2 chicken breasts
-1 small bag of baby spinach
-1/2 pint of strawberries
-3 oz. balsamic vinaigrette dressing

-Grill the chicken breasts on the BBQ on medium-high for about 7 minutes each side (could be longer or shorter, depending on the size of the breasts) until they’re no longer pink inside.
-While the chicken is grilling, remove the spinach from the packaging and rinse well in cold water
it so everything mixes together
-Once the chicken is cooked, remove it from the grill, slice it up into small pieces and add it to the salad. Toss well again.
-Remove the strawberries from their packaging and rinse well in cold water also
-Put the spinach and the strawberries in a salad bowl with the vinaigrette dressing and toss

Lemon Rosemary Chicken

Ingredients:
-100g chicken
-Juice of 1 lemon, divided
-Poultry seasoning
-1 tbsp fresh rosemary, chopped
-Salt & Pepper, to taste
-Zest of 1 lemon

Marinate chicken in ½ of the lemon juice. Season the chicken with poultry seasoning, rosemary, salt and fresh ground pepper. Grill the chicken in a shallow pan on the stove top until cooked through. Top with lemon zest and additional salt & pepper if desired.

Counts as: 1 protein serving

Chicken Bruschetta

Ingredients:
-100g Chicken
-1 Tomato, chopped
-2 Garlic Cloves, finely chopped
-3 Basil Leaves, chopped
-Salt & Pepper to taste
-Pinch of Red Pepper Flake
-Italian seasoning
-Garlic powder
-Onion powder

Sprinkle Chicken with Italian Seasoning, Garlic and Onion Powder; Grill the chicken. Combine tomato, garlic and basil, add salt and pepper to taste, sprinkle in a pinch of red pepper flake. Top chicken with bruschetta mixture.

Counts as: 1 protein, 1 veggie

Kale Chips

Preheat the oven to 350 degrees F. Rinse the kale carefully and allow all of the water to drain off. You may need to wrap in a few paper towels to absorb all of the moisture. Cut the kale into large pieces and place on a baking sheet that has been coated with cooking spray or lined with parchment paper. Lightly spray the kale with cooking spray and sprinkle with the seasoning of your choice. Bake for about 15 minutes or until the kale is slightly brown and crispy. It will continue to become more crispy after your remove from the oven.

Grilled chicken Salad

Ingredients:
100g chicken
1 tsp paprika
½ tsp onion powder
½ tsp garlic powder
¼ tsp oregano
¼ tsp thyme
¼ tsp white pepper
¼ tsp black pepper
¼ tsp ground red pepper
Spinach or other salad greens

Rub all spices on chicken. Grill until no longer pink. Serve over salad greens of your choice.

Orange Broccoli Chicken

Bake some chicken tenders with salt and pepper. Then use two of the tenders, sliced, for this dish. Add one half of an orange (crushed), salt and pepper, and crushed red pepper to taste. Simmer for about five to seven minutes on top of stove.
Add one serving of broccoli, and a splash of amino acids. Could substitute asparagus or spinach for broccoli.

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Phase III Recipes

Citrus Sesame Kale

Ingredients:
-2 tsp. sesame oil (toasted)
-1 tsp. grated ginger
-1 clove garlic, minced
-1 bunch kale (3/4 lb.), tough stems removed & leaves torn into bite-sized pieces
-1 ½ tsp. soy sauce or tamari
-1 tbsp. fresh orange juice
-2 tsp. sesame seeds
-pinch of red pepper flakes (optional)

Heat sesame oil in a large skillet or wok over medium heat. Add finger and garlie; cook for 30 seconds, or until fragrant, stirring constantly. Add kale and stir until coated with oil. Stir in soy sauce and orange juice; cover and cook for 3 minutes, or until kale is softened. Stir in sesame seeds and red pepper flakes (if using) and serve.

Spinach and Avocado Salad

Ingredients:

Salad:
8 cups chopped spinach (1 bag)
1 cup halved cherry tomatoes
½ cup corn (forzen, canned, or cut off cob)
1 ½ cups chopped cooked chicken
1 large avocado, sliced
1/3 crumbled goat or feta cheese
¼ cup toasted pine nuts

Dressing:
3 tablespoons white wine vinegar
2 tablespoons extra-virgin olive oil
1 tablespoon dijon mustard
salt & freshly ground black pepper taste

Place spinach in a large salad bowl, add remaining salad ingredients
In a small bowl whisk together dressing ingredients. Pour over salad and enjoy!

Spicy Crab stuffed Cucumbers

Ingredients:
3 long cucumbers
¼ cup sour cream
¼ cup cream cheese, softened
¾ cup crab meat, excess water removed
1 tsp hot sauce (Tabasco or tapito)
1 tsp brown mustard
salt and pepper to taste
1 tbs minced green onion
Garnish with chilli powder or paprika if desired

1. Remove the peel from the cucumbers using a vegetable peeler. Cut the cucumber into 2 inch slices using a small melon baller, scoop out most of the inside. You want to leave the walls and a thick portion of the bottom intact.
2. In a bowl, combine the sour cream an the cream cheese with a fork until well combined. Add the remaining ingredients and stir until combined. Fill each of the cucumber cups with the crab dup. Refrigerate until ready to serve. Serve within 2 hours of making.

Zucchini Noodle Salad with Steak

Ingredients:
1 medium steak, grilled and thinly sliced
1-2 medium zucchinis cut into “noodles” with a spiral slicer, julienne peeler or mandolin
¼ cup finely minced herbs, like mint, cliantro and parsley
1 Tbsp. olive oil
1 tsp. coconut aminos
Salt & pepper to taste

1. In a large bowl, combine zucchini noodles, sliced scallions and minced herb mixture. Reserve a few minces herbs for the garnish. Cover salad and chill until ready to serve.
2. Make dressign by whisking together olive oil, coconut aminos, salt & pepper to taste in a small bowl, or by placeing all ingredients in a small jar with a lid and shaking well. Pour dressing over salad just before serving and toss to combine.
3. Top salad with strips of thinly sliced grilled steak, sprinkle with herbs, serve immediately.

Crab Salad with Tomato Basil Vinaigrette

Ingredients:
3.5 oz. crab meat
1 cup butter lettuce
5 cherry tomatoes, halved
½ cucumber, diced
3 Tbsp. diced tomatoes
4 medium fresh basil leaves
1 Tbsp. MCT Oil or water
1 Tbsp. Apple Cider Vinegar

To make dressing, place diced tomatoes, basil, MCT oil, or water and apple cider vinegar in a blender or mini food processor. Blend until nearly smooth. Salt & pepper to taste.